How to Balance Sarcoplasmic and Myofibrillar

[Google26]

For months, I have been doing the following:
3x10 (weight)
4x10
5x10
3x10 (next weight)

I have been doing this every other day (I exercise one day, break one day, then continue) for a few months and I've seen increases in strength. However, I would like to also increase size. I know that eating is critical, but I'd like to balance sarcoplasmic with myofibrillar. How many reps, sets, and weight should I do for sarcoplasmic? Should I make 3 days in the week focused on sarcoplasmic and the other 3 on myofibrillar? My goal is for transformation over the summer. Thanks.

[Tb0282]

Sigh..

The average person who isn't on a ****ton of insulin might as well just forget these terms exist.

You won't ever see a significant amount of sarcoplasmic hypertrophy on its own unless you take insulin. The size of the sarcoplasm is limited by the size of the myofibrils in the muscle. If you run a high volume program like GVT for a few weeks, you can increase glycogen storage capacity, but in natural lifters it's still capped by the myofibrils. If you are interested in long term muscle gain, it's a bit pointless to ever worry about sarcoplasmic hypertrophy. You can abuse it to puff up for a few weeks, but long term adaptations and growth is always going to be because of myofibrillar hypertrophy.

Whatever rep range you can progress in

Progress over time with a calorie surplus = growth

Stay over 3 reps because less tends to only tax the nervous system, and under 20 because over tends to only tax the glycolytic system

Everything in between is fair game and down to experimentation